Don’t Fall Back Run Forward

As we head into fall, the weather gets a bit colder and the holidays bring lots of food. People tend to slow down in this season of the year; it stays darker later in the morning and gets darker early in the night. The colder weather brings a sense of dropping back in our physical activity. We tend to fall into a sedentary way of living. I know firsthand as we enter into this season of the year motivation levels decrease, the likelihood that I will workout is low because all I want to do is watch tv on my couch or stay inside and be lazy. The loss of daylight is the big contributor to losing the desire to workout. I am here to tell you, this fall do not let yourself fall away from all the progress you may have recently made this past spring and summer. Being active is a lifestyle and lifestyle should mean daily; in the heat, in the cold, in the daylight, and in the dark. So how can you prevent yourself from falling back and how can you continue to run forward in the midst of winter?

●      Schedule your workouts: By putting your workout down on paper with a date and time you will more likely follow through with it. Keep it in your calendar and hold yourself to sticking with that. Do not bail on yourself

●      Find a workout buddy: You are more likely to be motivated and to follow through if you have someone to workout with. I know for me knowing that there is a partner waiting for me at the gym pushes me to be accountable and show up regardless of my mood or how I feel.

●      Workout inside: Some people do not like working out when it’s cold. Find a gym like Guiding Fitness and take your workouts indoors if you have been working outside all summer. You could even work out inside of your home.

●      Buy winter workout clothes: If you want to bear the cold like me, keep working out outside-get yourself some warm clothes made for winter (buying the clothes might actually push you to follow through with exercising because you just spent some money). Also, buy a headlamp if you plan on working out in the dark hours that way you can still see.

These are just a few tips for sticking with it this fall/winter season. Don’t let yourself fall, keep pushing forward with this lifestyle. It’s never too early to start on those New Year goals.

Mikenna Kossow

Guiding Fitness
mikenna@guidingfitness.com

Be Proud Of Your Hard Work

All the hard work you put in to preparing your meals and making all the right choices over the last week, month or even years needs to be realized. Often times the goals seem out of reach or on the far side of a never ending tunnel. Reaching the end of the tunnel rarely ever truly happens. The reason for this is that your Goal should be ever changing and evolving. It’s at the time of these changes you get to celebrate and rejoice over the great accomplishments you have already completed. They may not be the end of your tunnel or rather they are the beginning of a new trip to be taken. A new tunnels end to reach. 

Having a cheat day at the end of a great week is an easy pat on the back. Why should we limit ourselves to just a little extra carbs on Sunday? How about setting aside a separate goal of having a Hawaiian vacation as soon as you can sport your new found confidence along the beach? However you decide to treat yourself is up to you; just remember you deserve it for all your hard work a dedication.

Your hard work shows both outside as well as inside. The people around you see the new glow, the continuing aspiration of greatness you pursue each day. Share your story proudly with others. Enjoy the feeling of telling them how great you feel now and inspire them further to embark on a journey of their own. When you pass that feeling of greatness and accomplishment onto a person willing to take up the challenge you can be proud of that as well. Share with them you healthy tips on eating and sleeping well at night. Guide them to the person or team that helped you along your way so that they can have the same opportunities you have.

Every day I help people work toward goals of all kinds. I’ll tell you from my personal experience that not many things can compare to the way it makes you feel when somebody you have helped and worked with so closely Reaches the milestone of one or more of their tunnel goals. This by far is the most proud you can experience. It’s those days to celebrate the most. When all your hard work becomes a day combined with the greatness of another who work so exponentially to achieve something so dear you have to soak it up and share it again.

Ryan Canon
CFT, SFN, USC

WE Learn. We Grow. We Conquer.

Embark On A Journey

The road to weight loss and better health is paved with good intentions; you will make U-turns , you will get off track, you will get stuck and frustrated. These are all guarantees! However, with persistence and guidance (like the guidance you get in any of the guiding fitness programs); you are also guaranteed to make progress.

Just as a baby first has to learn to roll over, crawl and stand before he can walk; you must also learn what/when to eat, what/when to exercise and how to care for your body/mind/spirit before you can obtain and maintain a healthy weight. And just like a baby, you can speed up that learning curve by having a coach, trainer, and/or workout buddies to keep you on track. Whatever you do, don’t go the journey solo! You need to have an accountability partner that will call you out on your U-turns, will cheer you on when you get stuck and that will hold your hand through every mental and emotional break-through!  Find someone who has achieved (and maintained) what you want to achieve, and follow them in getting there!

My weight loss journey has been a life-long one.  My first visit to weight watchers was when I was only 13 years old. For over 20 years, I have tried so many diets and fad work-out programs just to lose motivation and fall off. It wasn’t until I invested myself, took a challenge, and partnered with one of my best friends and fellow trainers Jacque Stacy that I actually began to learn the keystones to a life-long health and weight management.  The combination of supplementation, clean eating, weight training, cardiovascular exercise WITH spiritual/mental growth, I was able to lose over 80 lbs. of fat and maintain a healthy weight for almost 2 years now.

If you are stuck, frustrated or just don’t know where to start, I would love to help you start your journey. I offer free consultations and fitness assessments to all first time and returning clients – don’t hesitate to reach out -  you are not alone in your journey! Myself or one of our amazing trainers will help you get started on the path that is specifically customized for you. There is someone always waiting here to guide you at Guiding Fitness!

~ Marilyn Clarey

Marilyn@guidingfitness.com

916-206-2944

Notes of Encouragement

We all crave encouragement and rewards on a daily basis. We are always hoping for some kind of recognition from someone else. We rarely look to ourselves for those things. We fail to encourage, reward, and recognize ourselves. Maybe not everybody has that problem but I know I do. Day in and day out I hope that someone will say something good to me; recognize me for the hard work I put in or give me a word of encouragement for my efforts. I hope that someone will give me some kind of incentive for what I just did. I fail to remind myself that I could actually do that for myself. A pat on the back is something we all crave, especially when we are putting ourselves through discomfort to change. Change is never easy so of course, we want to be recognized for that. However, we need not to place our desire for incentives or rewards on others. Sometimes I think it is okay to receive rewards from others but only we can be satisfied by our own self-gratification. It is so powerful to give ourselves something for what we are doing for ourselves. Why is it powerful that someone rewards their own self? It is important because we are our biggest competitors. I am my biggest enemy. You are your biggest devil. We all give ourselves such a hard time for not being perfect. “I didn’t lose the weight I was hoping to lose so I must not have worked hard enough.” “I didn’t gain the muscle I was working for, I must suck.” “It’s never going to happen” “I only lost a little.” We discourage our own selves. By rewarding yourself, you are recognizing your hard work. You are self-gratifying the ability you had to reach your goals. You didn’t give up. You are showing yourself you are proud of who you are, what you are becoming, and how you are getting there. Reward yourself for any good change you make in your life. For any progress, gain, loss, whether big or little reward yourself! Set a goal, give yourself a reward for that too. Here’s my suggestion for you. Approach your life from a position of “opportunities” and “possibilities”. Don’t look at the wrong you do in your life but look at the positives you reached. Set up a regular, meaningful reward system for yourself, maybe weekly, monthly, even daily, to give yourself recognition. Plan benchmarks for yourself. We all need a kick in the butt but this will help you sustain motivation for the changes you are making. Positive reinforcements from ourselves get us further than putting ourselves down for what we couldn’t or didn’t do. 

Remember we are our BIGGEST enemy; change it and be your BIGGEST support with rewarding yourself. If you’d like more information on how to set up a reward system or ideas of what to reward yourself with feel free to email or call me. I would be more than happy to help. 

Mikenna Kossow
mikenna@guidingfitness.com
9167528515 

Mustard Crusted Chicken over Quinoa & Roasted Butternut Squash Salad

Mustard Crusted Chicken over Quinoa & Roasted Butternut Squash Salad

Calories: 550 | Total Fat: 22g | Cholesterol: 42g

Chicken
2 chicken breasts, boneless skinless
2 tablespoons Bourbon Molasses Mustard (or other grainy mustard)
3 large garlic cloves, minced
2 tablespoons plus 1/2 cup grapeseed oil (or olive oil)
1 teaspoon fresh thyme leaves
salt and pepper (to taste)

Salad
1-2 cups Butternut Squash, peeled
1 tablespoon chili powder
pinch of crushed red pepper flakes
1-2 tablespoons grapeseed oil
salt and pepper to taste
2 cups water
1 cup dry quinoa
1 tablespoon balsamic vinegar
2 cups baby arugula
1/4 cup crumbled goat cheese or feta cheese

• prep time
  20 Min
• total time
  1 hour
• servings
  2 (large servings)

1. Preheat oven to 425 degrees F.  
2. Spray a small baking sheet with cooking spray.  Place chicken breasts on the sheet and sprinkle lightly with salt and pepper. 
3. In a small bowl mix together the mustard, garlic, 2 tablespoons grapeseed oil, salt and thyme.  Stir well to combine.  Spread about 2 teaspoons of the mixture on each of the chicken breasts reserving about 1 tablespoon of the mixture for the salad.
4. Place chicken breasts in the oven and bake for 20-25 minutes, or until done (depending on size of chicken).  Remove and allow to cool slightly.
5. Meanwhile add the squash to a large rimmed baking sheet and sprinkle with the chili powder, crushed red pepper flakes, grapeseed oil and salt and pepper to taste. Bake at 425 for 35 minutes, or until fork tender.  Remove and allow to cool slightly.
6. In a medium saucepan, bring the water to a boil.  Add the quinoa and bring back to a boil.  Turn to medium low and cook for 15 minutes, or until all of the water is absorbed.  Add to a large serving bowl and add the squash, arugula and goat cheese.  
7. Add 1/4 cup of grapeseed oil and the 1 tablespoon of balsamic vinegar to the reserved mustard mixture and whisk to combine.  Add to the quinoa mixture and toss lightly to coat.  Slice the chicken breasts and top the salad.  Serve immediately.

Nutritional Facts: (2 large servings per recipe)
550 Calories
30 grams Protein
83 grams Carbohydrates
22 grams Total Fat (3 g Satur. Fat)
42 grams Cholesterol
6 gram Fiber
6 grams Sugar

Source: http://www.farmgirlgourmet.com  (Angela Ladner)

The Milk Myth

 

 

It is a flawed belief that protein and calcium from cows milk us essential for our good health at any stage of our lives.  In truth, many studies have shown the consumption of milk is actually detrimental to our health.

 

The myth that we need milk for calcium has been disproved many times in many different studies.  In a case study of hip fractures, it was reported in the American Journal of Epidemiology that "Consumption of dairy products, particularly at age 20 years, was associated with increased risk of hip fracture in old age."  In another 12 year long Harvard Nurses Health Study, they concluded that those who relied on calcium from consumption of dairy foods broke more bones than those who stayed away from most dairy.  Vivian Goldschmidt founder of Save Our Bones, also dispels the myth that drinking milk helps reduce bone fractures.  

 

This is a simple explanation of why milk depletes calcium, the opposite of what the dairy industry claims.  All animal protein acidifies the body's natural PH, which triggers a biological correction.  Calcium, being the source of acid neutralizer, is taken from our bones to correct this PH imbalance.  Did you know that statistics show that countries with lowest consumption of dairy products also have lowest incidence of bone fractures and osteoporosis?  Note that unsweetened fermented or cultured dairy foods like yogurt or sour cream do not have the same negative affect on our body's natural PH.  

 

Mammal milk is only meant to sustain life until the species is ready for solid food.  Humans are the only mammal that drink milk from another mammal and drink milk all their lives.  Every mammal produces milk specifically designed for that species only.  Dog milk is very different from milk of a rat which is different from monkey milk, etc.  Cow's milk is made for a calf, not a baby human as they are quite different.

 

Now, let's explore another factor in the cow's milk we drink that has altered in the last 50 years.  The latest high-tech product that is suppose to stimulate cow milk production is bovine growth hormone (BGH).  Monsanto, BHG manufacturer, says it does not affect the meat or milk.  On the contrary, BGH molecules come out in the milk which presents health risks in many forms, one of them being cancer.  Some amounts of BGH are also beginning to be explored as to why our children are maturing at a much younger age then 50 years ago.  It also makes cows udders much larger than natural so a cow can produce more milk, which makes for an extremely painful existence for her.  Dairy products also affect human milk.  Lactating vegetarian mothers have 1/2 levels of pesticides in their milk.  There are many other side affects from drinking cow milk, much too numerous to list here.

 

There are several good choices in milk substitutes.  Unsweetened almond milk is very similar to cow milk in all it's uses.  Pure coconut milk has 50% more calcium than dairy milk, and non of the negative side effects.  There is also rice or soy milk. (I recommend organic soy milk)

 

For more information and easy to understand video, watch Dr. Hyman "Dairy: 6 Reasons You Should Avoid it at all Costs" 

Stress Relievers

Stress Relievers

                                                     

All of us have some kind of stress, some are under more duress, others not so much.  The following are 10 proven ways to get a grip and help regain your serenity.

 

1.  Breathe Deeply.  When you feel stress, your muscles tense and breathing is fast and short intakes of air.  Stop and inhale through your nose as you count slowly to 5, hold it for another 5 count and exhale for another 5 count through your mouth.  You can do this anywhere and anytime.

 

2.  Drink water.  Stress tends to dehydrate you an dehydration leads to stress.

 

3.  Sleep peacefully.  Be sure to get a full night's sleep.  Try to go to bed and wake up at the same time every day.  Keep the bedroom dark and cool.  Of course avoid caffeine and alcohol before going to bed.

 

4.  Eat nutritiously.  Poor eating habits weaken the immune system and put your body under stress.

 

5.  Exercise.  Many studies have shown the direct relationship between exercise and and decreased stress.  It gives you the "feel good" hormones in replacement of the stress hormones and eases muscle tension.

 

6.  Give and receive love.  Having a loving emotional connection with people will decrease the stress hormone, and studies show will help you live happier and longer lives.

 

7.  Be forgiving.  Letting go of deep resentment will free you to enjoy life, thus healthier relationships and the blessing of inner peace.

 

8.  Practice gratitude.  Stress thrives of negative thinking.  Focusing on what you have to be grateful for every day will make your life better.

 

9.  Develop acceptance.  Recognize the things you can't change and let them go.

 

10.  Develop a relationship with a higher power.  Nourishing your spirituality will help you manage stress experts say.  It helps us feel a sense of purpose and thus we are able to cope with life's unexpected interruptions.